Phase #1, Week #1, Day #1

Today's exercise log:

Set		I	II	III	IV	V	VI	VII	VIII	IX	X
Exercise	kg	rep	rep	rep	rep	rep	rep	rep	rep	rep	rep
Dumbbell bench press	16.5	10	10	10	10	10	10	10	10	10	10
Lat pulldown narrow grip	45.0	10	10	10	10	10	10	10	10	10	10
Incline dumbbell flyes	9.0	12	12	10
One arm dumbbell row	16.5	12	12	12

In both main exercises I did full 10 sets x 10 reps, so next week I'll increase weights. Links to exercise videos are here.

Today's food log:

07:00 muesli mix 125g, yogurt 350g

08:00 training

09:45 rice semolina + 2 scoops of whey

12:30 150g of beef steak (round cut), 250g of rice with vegetables, fresh salad with olive oil, 250mg of vitamin C

15:00 35g of dark chocolate

16:30 70g of beef steak (round cut), 1 chicken leg with thigh (around 200g of meat), 250g of rice with vegetables, fresh salad with olive oil

20:00 200g of baked herring, fresh salad